Keto Egg Muffins (Master Recipe)

Keto Egg Muffins are perfect for a quick to-go breakfast. My master recipe will help you make it with whatever you have in your fridge! Or, if you prefer to follow a more specific recipe, this post has links to all the low carb and keto egg muffin recipes.

Pin the Keto Egg Muffins Master Recipe to try later!

I came up with the name many years ago egg muffin For these little keto breakfast muffins baked in silicone muffin cups, I think they’re the perfect thing for a grab-and-go breakfast. I’ve tried quite a few versions to get. This is without a doubt one of his most popular recipes on my blog.

I’m pretty sure Kalyn’s Kitchen was the first site to call these freshly baked egg cups “Egg Muffins”, but now that name has spread all over the web. If you’re new to making keto egg muffins, we’ve picked up a few tricks to help you make the perfect keto egg muffins from the ingredients you have on hand.

How to make keto egg muffins for food prep:

When I was teaching school, I loved making these for my weekend meal prep every weekend. Then when I was ready to go to school, I opened my bag, popped the microwave until it was hot, grabbed my bag, and walked out the door with a quick breakfast. That was many years ago, so choose yourself how to reheat if you don’t like the plastic or microwave it.

Want more takeaway breakfast ideas?

Check out our low carb and keto grab and go breakfasts for more simple breakfast options like this one.

Who likes egg muffins for breakfast?

I don’t think egg muffins are just for people following a low-carb or keto diet plan, but they are great for carb-conscious eaters. Perfect for busy mornings and breakfasts that you want to make early and eat right away.

Which baking cups do you use for egg muffins?

I always use silicone baking cups when making egg muffins.I have brought various sizes so far, but this time chambers bay jumbo muffin cup (affiliate link) is the one I use most consistently. (These are the pastel colors shown on the right and on the packaging, and this company does not compensate me for mentioning them here.)

Basic steps for making keto egg muffins:

(Scroll down for a printable master recipe with detailed information on ingredients and amounts.)

Preheat oven to 375F/190C.
Spray silicone muffin cups with non-stick spray and place them on a large parchment paper to catch any spills.
Two ingredients I always include are melted cheese and thinly sliced green onions.
Decide what other meats and vegetables you want to include in your egg muffin variation.
Cut vegetables into bite-sized pieces. Fry the vegetables in a hot skillet for a few minutes.
Meat is optional, but if you use it, cook it (if desired) and chop or crumble the meat of your choice.
Crack the eggs into a large container with a spout and stir well to mix the eggs thoroughly.
i always add spike seasoning (Affiliate link) Eggs with a little freshly ground black pepper.
Layer meat, vegetables, cheese, and green onions in silicone muffin cups.
Next, pour in the beaten egg.
I like to use a fork to gently “stir” the ingredients.
Bake until the muffins are puffed up, slightly browned and firm, about 30 minutes.
Let the muffins cool for 15 to 20 minutes before storing them in the refrigerator.
I store them in large plastic containers with snap-tight lids.
For me, two small muffins is the right amount for breakfast.
After heating for about 45 seconds in the microwave, breakfast is ready!
When reheating egg muffins, do not cook them for too long. Eggs can become rubbery.

Kalyn’s Keto Egg Muffins Recipe:

Other breakfast muffin options:

Weekend Meal Prep:

This master recipe has been added to a new category called Weekend Food Prep to help you find recipes that you can prepare or cook on weekends and eat on weekdays.

material

15 eggs (see note)

1 tsp (or more) Spike Seasoning (see note)

freshly ground black pepper (optional)

2 cups grated cheese of your choice (see note)

3 cups chopped vegetables of your choice (see note)

2 cups diced breakfast meat of your choice (see note)

Optional, but highly recommended. Dice 3 leeks into small pieces.

instructions

Preheat oven to 375F/190C. Spray silicone muffin cups with non-stick spray and place them on a large parchment paper to catch any spills.
No matter how I tweak the recipe, the ingredients I always put in my egg muffins are grated cheese and thinly sliced scallions.
Decide what other meats and vegetables you want to include in your parson egg muffin variation.
I mostly use veggies like broccoli, bell peppers, red bell peppers, mushrooms, zucchini, and even greens and veggies like asparagus, brussels sprouts, and green beans might work with these. Use a few cups of veggies, depending on how much they shrink when cooked.
Cut vegetables into bite-sized pieces. I prefer to sauté vegetables quickly in a hot pan rather than boiling them, but the cooking time is only a few minutes using either method.
I like meats such as bacon, Canadian bacon, breakfast sausage, and ham for egg muffins.
I use about 2 cups of meat when making 12 muffins. Cook as desired, then shred or crumble the meat of your choice to ensure it is well-coated with the eggs.
an egg 4 cup glass measuring cup (affiliate link) Mix the eggs well and mix them thoroughly. (If you don’t have a large measuring cup, use a container with a spout.)
I always add about 1 teaspoon spike seasoning (Affiliate link) Eggs with a little freshly ground black pepper.
Layer meat, vegetables, cheese, and green onions in silicone muffin cups.
Next, pour in the beaten egg. I like to use a fork to gently “stir” the ingredients.
Bake until the muffins are puffed up, slightly browned and firm, about 30 minutes.
Let the muffins cool for 15 to 20 minutes before storing them in the refrigerator. Remove from silicone baking cups and store in large plastic containers with snap-tight lids.
For me, two small muffins are the right amount for breakfast. Microwave for about 45 seconds and your breakfast is ready! (Don’t cook for too long. Eggs may become rubbery.

Note

I use 15 (or more) eggs chambers bay jumbo muffin cup (affiliate link) I like it now, but if your silicone baking cups are small, you might only need 12 eggs.

If you don’t have spike seasoning, use an all-purpose seasoning that goes well with eggs.

If you’re using a lot of vegetables and meats, you might even want to add just one grated cheese. The amount of vegetables depends on how much they shrink when lightly cooked. If you have a strong breakfast meat preference or high-fat meats, such as bacon or pork sausage, we recommend less than 2 cups. To do.

Nutritional information is approximate and will vary depending on ingredients selected.

I’ve been making egg muffins for years, taking inspiration from. south beach diet The original book that referred to them. (affiliate link)

Nutrition Facts Table:

yield:

Serving size:

1

Amount Per Serving:
calorie: 228Total Fat: 15gsaturated fat: 6gTrans fat: 0gUnsaturated fat: 7gcholesterol: 272mgsodium: 270mgcarbohydrates: 4gfiber: 1gsugar: 1gprotein: 19g

The Recipe Plug-In I use automatically calculates nutritional information. I am not a nutritionist and cannot guarantee 100% accuracy as many variables affect these calculations.

Low Carb / Low Glycemic / South Beach Diet Suggestions:
These low carb or keto egg muffins are the perfect breakfast for any type of low carb or keto meal plan. With low-fat dairy and the right ingredients, it’s perfect for any stage of the original South Beach Diet.

Find more recipes like this:
Use our breakfast recipes to discover more recipes like this. Use our diet type index to find more recipes for your specific meal plan.you might also like Follow Kalyn’s Kitchen on Pinterest To see all the good recipes I’m sharing there.

Historical notes for this recipe:
My basic recipe for egg muffins was first posted in 2006. This keto egg muffin master recipe was last updated in 2023.